Proximal Biceps Tendinitis (Front-of-Shoulder Pain): Home Exercises

By Dr. Shayne Kelly, DO — Fellowship-Trained Sports Medicine Surgeon · Tri-City Orthopedics, Kennewick, WA

A home exercise program from Dr. Shayne Kelly, fellowship-trained sports medicine surgeon.

Educational information, not medical advice. This is not a substitute for the specific instructions Dr. Kelly and your physical therapist give you. Your timeline depends on your surgery, your body, and your progress. Follow your own care team’s directions. In an emergency, call 911.

How much pain is OK?

Published rehab research (the Silbernagel pain-monitoring model) uses this rule of thumb: pain up to about 5 out of 10 during exercise is acceptable — as long as it settles back to your usual level by the next morning and isn't trending worse week over week. If pain runs higher, is worse the next day, or keeps climbing, ease back on the weight or repetitions.

What to expect: Tendon irritation typically settles over weeks to a few months of consistent loading. Individual results vary.

The Program

Pain at the front of the shoulder from the biceps tendon usually settles with a temporary break from repetitive overhead lifting through pain, plus gradual loading and freeing up the back of the shoulder. Mild ache with exercise that settles within a day is acceptable; sharp pain is not.

Doorway Pec Stretch Hold 20-30 seconds, 3 times, daily

Stand in a doorway with your forearm on the frame, elbow at shoulder height bent 90 degrees. Step gently through until a stretch is felt across the front of the chest and shoulder.

Cross-Body Stretch Hold 20-30 seconds, 3 times, daily

Bring the affected arm across your chest and use the other arm to gently hug it closer until a stretch is felt in the back of the shoulder.

Sleeper Stretch Hold 20-30 seconds, 3 times, daily

Lie on the affected side, that arm out in front at shoulder height with the elbow bent 90 degrees, forearm pointing up. With the other hand, gently rotate the forearm down toward the table until a gentle stretch is felt in the back of the shoulder.

Shoulder Blade Squeezes 10-15 times, 2 sets, daily

Standing tall, pinch your shoulder blades back and down together. Hold 5 seconds. Relax.

External Rotation with Band 2-3 sets of 10, daily

Elbow bent to 90 degrees and pinned at your side, pull the band outward away from your body. Slow and controlled both directions.

Eccentric Biceps Curls (light) 2-3 sets of 10, once daily

With a light dumbbell, curl the weight up, then lower SLOWLY over 3-5 seconds. Keep it comfortable — this gradually rebuilds the tendon's tolerance.

When to call

Call Dr. Kelly’s office at (509) 460-5588 for fever over 101°F, increasing redness or drainage at incisions, pain that is worsening instead of improving, or new numbness or tingling. For chest pain or trouble breathing, call 911.

Questions about your recovery?

Dr. Kelly sees patients at Tri-City Orthopedics in Kennewick.

Request an Appointment

When to call

Call Dr. Kelly’s office at (509) 460-5588 if your pain is worsening instead of improving despite these exercises, if you develop new numbness, tingling, or weakness, or if pain wakes you at night or keeps you from your daily activities. For chest pain or trouble breathing, call 911.

Questions about your recovery?

Dr. Kelly sees patients at Tri-City Orthopedics in Kennewick.

Request an Appointment